The origin of Wudang Tai Ji Chuan worships Shaolin in the north and Wudang in the south. Kung fu in the world comes from Shaolin and at home from Wudang, which is a famous saying in the martial arts world. In history, thirteen stick monks saved the Tang King, Shaolin Temple became a famous temple, and Shaolin Boxing became famous all over the world. Wudang Mountain has been a sacred place of practice since ancient times. According to legend, Yin in the Zhou Dynasty, Lv Chunyang in the Jin Dynasty, Zhang Sanfeng in the Ming Dynasty and Xu Benshan in the Qing Dynasty all came from Wudang Mountain. After Ming Taizu became emperor, he admired Taoism. After ten years' construction, Wudang Mountain has built eight Gong Er Guansanluan Hall, seventy-two Rock Temple, twelve pavilions and thirty-nine bridges, with more than 2,000 houses and a construction area of 1.6 million square meters, stretching over 700,000 kilometers. It is grand in scale, magnificent in momentum, exquisite in carving and casting, exquisite in craftsmanship and spectacular. Wei Qiao, Xu Benshan (1860— 1932), general manager of Wudang Mountain Road. Emperor Guangxu of the Qing Dynasty named him a "real person". Xu Benshan martial arts and other boxing equipment.

As far as Tai Ji Chuan is concerned, there are several legends about its origin: ① the spread of Xu Xuanping and Li Daozi in the Tang Dynasty; (2) Zhang Sanfeng in the early Ming Dynasty; ③ It was created by Chen Bu, the ancestor of Chen family in Chenjiagou, wen county, Henan Province in the early Ming Dynasty; ④ It was created by Wang Zongyue, a native of Shanxi, during the reign of Qing Qianlong. Tang Hao, a modern martial arts theorist, believes that Tai Ji Chuan was created by Chen Ren of wen county in the late Ming and early Qing Dynasties. When asked about the meanings of "Eight Doors", "Five Hands" and "Thirteen Potentials", Xu Dao always told me that the Eight Doors are the Eight Diagrams, namely, Eight Doors, Gan, Kan, Gen, Zhen, Xun, Li, Kun and Hui. Five hands are gold, water, wood, fire and earth. The thirteen potentials are stretch, smooth, squeeze, press, pick, example, elbow, lean, look left and right, center, advance and retreat. The so-called "eight doors" are the eight directions of taking gossip when practicing boxing; "Five hands" is the performance of the five elements of gold, water, wood, fire and earth in acrobatics. The clouds and waters of Wudang Mountain are collected: "Eight doors and five hands, Yunlong hands, carrying swords; Returning to the secluded rock to cultivate, Tai Chi Yin and Yang are boundless. " General Manager Xu Dao said that Zhang Sanfeng created "Tai Ji Chuan with eight doors, five hands and thirteen potentials" according to the "Tai Chi Yin and Yang Diagram" invented by Zhou Dunyi in the Song Dynasty. Wudang boxing for short. In the first year of Ming Yingzong's orthodoxy (1436), Zhang Sanfeng was named "Tongwei Jieshi", and in the twenty-second year of Chenghua (1487), Zhang Sanfeng was named "hiding its light and pursuing its ambition".

Wudang Tai Ji Chuan spectrum

1. Endless natural stance, two heels together, two toes separated by about 60 degrees. The head is straight, the spirit is weak, the tongue is on the palate, the teeth are slightly buckled, the mouth is slightly closed, the eyes are straight and the spirit is focused. Hands are separated and naturally droop in two situations on the body, and the middle finger of both hands is gently pressed on the "Shi Feng" point of the legs. Keep your feet on the ground and absorb the aura of heaven and earth with your mind. Raise your head. Boxing theory: when practicing, try to lift your neck with virtual qi, including your chest and back, your breath sinks into your abdomen, and your tail stands upright. Relax your whole body, and the acupoints of Baihui and perineum form a vertical line up and down, so you can breathe naturally. Infinity can be called nothing, but there is something in nothing. It also describes Tao as invisible and inexhaustible. Requirements: Practicing Tai Ji Chuan has the same fitness effect as practicing Qigong, but practicing Qigong carelessly will lead to deviation and even obsession, while practicing Tai Ji Chuan has no such disadvantages. Tai Ji Chuan not only has the fitness function, but also contains the meaning of martial arts. The requirements for practicing Tai Ji Chuan and Qigong are the same, so you should relax when practicing. "Loose" is ethereal; "Quiet" means stability, that is, to master "Shen Yuan" and "knowing God" well in practice. Man's right brain is the home of Yuan God; The left brain is the home of knowing God. When practicing, we should restrain our understanding of God and give play to the role of Yuan God. To suppress the knowledge of God is to eliminate the seven emotions of joy, anger, worry, thinking, sadness, fear and shock in practice, that is, to stop at the word "quiet". Zhi Zhi then has a decision, then he can be quiet, then he can be quiet, then he can be safe, then he can think about it, and then he can get it. Strive to achieve: (1) "Eight Essentials", (2) "Harmony of Four Images" and (3) "Heel Breathing". (1) Eight things: First, be calm; Second, we must be calm; Third, we must be at ease; Fourth, be quiet; Fifth, there must be nothing; Sixth, be energetic; Seven must be absolutely different; Eight must realize that the four images of o (2) and combination are: eyes, ears, nose and tongue are required to be in a specific state in practice. From Zhang Boduan's Preface to Four Hundred Words, it is called "Harmony and Four Elephants". Eye-catching refers to looking into the curtain when sitting still or standing on a pile of things. Rhyme is: "forget the sound and listen" is not attracted by external sounds. Breathing is: breathing gently and evenly, breathing continuously and carefully. Tongue sealing is: rest the tongue to calm the heart, the tongue reaches the upper jaw, so that the body fluid in the mouth drops, thus achieving the effect of ascending the clear and descending the turbid. (3) Heel breathing refers to deep breathing. Originated from "Zhuangzi Masterpiece" and "Ancient Reality", it breathed deeply. Happy breathing with heels, everyone's breathing with throat. "Heel breathing is a deep breath, and throat breathing is a shallow breath. The two are relative. Heel breathing is "deep breathing", breathing directly against the heel. "Daoism-Breathing" says: "What is the heel of a real person's qi? Si Guiqi is deeply tested! " Classical: Praise of One Yin and One Yang (Book of Changes-cohesion). Tai Chi is born without promise, so is the mother of Yin and Yang. The so-called Tai Chi, the ancients "said that before the end of the world, the vitality was mixed into one, that is, Tai Chi and Taiyi" (Yi copula). Classic: "With the heart qi, the qi sinks, and the bones can be gathered" (Interpretation of Taiji Zhuan Xin Xue). Note: the heart stores the blood of God. Being the master of the internal organs. "Su Wen-On the Secret Classics of Linglan said:" The heart is the monarch and the god is outside ... "

2. Tai Chi is dynamic: the feet are shoulder-width apart, the third line is relaxed, the Sandan people are quiet, and the spirit should be restrained. Starting from the attention posture of infinite point potential, the left and right feet are separated and shoulder-width, which is called "Tai Chi potential". Three-line relaxation is: the first line is the "Foot Yangming Stomach Meridian", starting from the "Chengqi" point of both feet to the "Lidui" point, and gradually relaxing every 45 points; The second line is the "Three Jiao Meridian of Hand Shaoyang", which runs from the "four-pillar hole" point of both hands to the "Guanchong" point. Every 23 points, relax step by step; The third line is the bladder meridian of Foot Taiyang, which starts from the "smart" point of both feet and ends at the "Yin Zhi" point of both feet. Every 67 points, relax step by step. Three Danes are quiet: that is, "going to Dan", "middle Dan" and "going to Dan" all require people to be quiet. On Boxing: The Book of Changes: "The Book of Changes has Tai Chi, which means that two instruments give birth to four images, and four images give birth to eight diagrams." "Tai Chi Map": "Infinite and Tai Chi, Tai Chi moves and produces Yang, moving and static, static and yin, static and moving again, static and moving, mutually rooted." Classic: "Carry the body with qi, and follow the course" (Interpretation of Taiji Zhuan Gong). Note: During the practice, Qi can move at will and run through the blood vessels of the whole body. Qi is handsome in blood, but its root is still in the heart.

3. Three flowers gather together: inherit the momentum. Raise your arms left and right, and when you get up, you should suck the weather at the "little up" point of your thumb. When your hands are raised to the top of your head, your palms are outward to absorb the cosmic gas field. Continue to do the action of "three flowers gathering on the top", which means that essence, qi and spirit gather on the top of the head. Fine jade flower, golden flower, lotus flower. When the palm of your hand is raised above your head, separate it to the left and right, then bend your hands forward and say "jade flower" at the same time, then bend your hands again and say "golden flower". Repeat the above action again and say "Nine Lotus Flowers". Continue to move up, with your hands open at your sides. When you fall to your hips, your palms will rub inward along the liver and gallbladder meridians to your armpits. Then turn to the "Zhongshan" point and massage down from the right side of your body. Rub it to the left when you reach the lower abdomen, and then rub it up. When you rub your chest, turn to "Zhongshan" and wipe it down in a straight line. It's called "Xiadan" code word: draw your thumb from the left and right sides of your arm to absorb the weather, and raise your hands to your head to do a "three-flower gathering": 1. Jade flower; 2. Golden flowers; 3. Nine lotus flowers. Spread your hands left and right and fall sideways. Then rub your hands along the liver and gallbladder meridian to the armpit, turn to the middle of the stomach, and then go down from right to left until the middle of the stomach. Three treasures of spirit. Practicing this skill will make the human body full of essence, vitality and vigor. Kung fu practice is still empty. If the grass blooms, it will bear fruit, but it will also nourish the brain. "The Complete Works of Sanfeng" has: "Three flowers gather at the top of the mountain to keep pace with the times, and five gas chiefs are on duty." Classic: affordable, not afraid of delay, the so-called "sincere" ("Taiji Chuan, the heart of hard work"). Note: If the eyes are straight, the lower collar is slightly closed, and the head is straight, then the spirit is weak, the neck is propped up, and the spirit is naturally concentrated, without any harm.

4. Push the palm with "Ma bu" or horse stance just look: bearing momentum. The left foot takes a big step to the left (three feet wide) to change the standing posture. The palms of both hands are facing up. The fingertips aligned with the vein rotate from the inside out to the chest, and the left palm holds the ball at the bottom right. Then the left palm pushes down and forward, and then the right palm is pushed forward in a downward arc. At the same time, the left palm is placed in front of the abdomen with the palm facing up. The left palm is pushed forward by the downward arc, and the right palm falls in front of the abdomen, pushing for three times. Look forward, concentrate, support your legs, and put your weight between your legs. Password: Turn left "ma bu" or horse stance just look, and hold the ball on your chest with both hands. Push the palm forward 1, 2, 3. Boxing theory: when pushing your hands forward with your arms, don't lift your shoulders. The center of gravity in standing position falls between your legs, bend your knees and loosen your waist. Hips should not protrude. Requirements: When practicing Tai Ji Chuan, you must stand up straight, relax, relax and support all around, and don't let all parts of your body lose their center of gravity. No matter how your limbs move, you must always form a vertical line from your head to your trunk. Classic: Introduction to Taiji: "Pure Yin without Yang is a soft hand. Pure yang without yin is a hard hand. One yin and nine yang is the root of the stick, two yin and eight yang are letting go, three yin and seven yang are still hard, four yin and six yang are good players, but only five yin and five yang are combined, and yin and yang are not biased. The wonderful hand is Artest Pool, and the empty trace is gone. "

5. Single whip potential dynamic potential: inheritance potential. The left foot is closed at the inner side of the right foot to form a step; At the same time, the left hand is curved to the lower left and pressed on the left hip side, and the right hand rotates to the upper right and rests on the upper right; Bend your knees slightly, and at the same time, your hands collect air from the left arc; Open the left step into a horse stance, at the same time, the right hand is hooked, the left palm turns to the right hand, and then the arms are separated to the sides, forming a single whip potential, focusing on the spirit and looking forward. Password: the left foot shrinks into a step, the left lower right hands lift the air, the hands turn to the left arc, the hands suck the ground air, open the left step to shift gears, the right hand turns the hook, let the left hand breathe with the right hand, and then separate into a single whip. Boxing theory: (up and down): "One yin and one yang is the way, and life is easy." Easy to adapt to heaven and earth, dynamic and static combination, both rigid and flexible. In nature, it forms underground and changes are visible. If you are poor, you will change, and if you change it, you will have a long rule. " Classic: "The spirit needs to be changed for the fun of being round and lively, so-called becoming real" (Taiji Biography-Doing Work with the Heart). Note: When practicing martial arts, the skills of each movement are divided into subject and object. If you can change your mind at will, you can become the subject and object of the other party. When you get what you want, your spirit will follow. This is the spirit of calling. Intention left is left solid, intention right is right solid. Being able to adjust meaning with actions is called living. It is a smooth circle inside and outside. Can get a smooth transformation, that is, a change in reality,

6. Holding the moon: the left foot closes the right foot to form a step. At the same time, turn your right hand to the upper right, palm forward, left hand to the right into an arc, palms of both hands are opposite, upper and lower collaterals (meridians) are separated, and your body squats, and your left hand extends to the left to collect the earth's qi, while your left leg extends to the left, and your center of gravity falls on your right leg. Swing your left foot to the left, then bow your left foot forward slowly and stand up slowly. At the same time, the palm of the left hand goes outward along the inner side of the left leg, passes through the foot forward, and the right hand falls forward in an arc shape. Put your hand to your side, move your right foot to the front of your left leg, and then gather the outer air of the universe with your hands in a left-right arc and hold it on your chest to form a posture of holding the moon, and at the same time, look forward. Password words: the left foot shrinks into one step, the hands are separated, the left leg becomes a servant step, the left and right arcs of the hands bring external air, the right foot moves forward into a virtual step, and the hands hold the chest and the moon. Boxing theory: practicing boxing on the shelf. Sweat is the liquid flowing from the muscles of the body. "Ling Shu Jue Qi" said: "Standing on the shore with venting is the law of Wei." Both body fluid and blood are derived from Shui Gu subtle, and body fluid and blood can permeate each other. When the blood volume is insufficient, body fluid will increase the blood volume in blood vessels, which is a unique situation in boxing practice. Classic: "Focus on the mind first, then focus on the body, relax, gather your energy into the bones, and be calm" (Taiji Biography-Doing Work to Solve Confusion). Note: when putting on airs, the heart is the foundation and the body is the purpose. That is to say, it's also called "follow your heart" and "take it with you". The body is relaxed, but the mind should be empty. Then-only the waist can move, which is also called. This is the only way to practice boxing. Always keep chromium in your heart.

7. Left and right oblique gait dynamic situation: inheriting momentum. The palm of your right hand pulls down to hold your abdomen, and the palm of your left hand pulls up to shoulder level. At the same time, turn your right foot slightly inward and take a step forward to the left. The palm of the left hand goes down along the inner side of the leg, then the hook is located above the left foot at shoulder height, and the right hand turns from bottom to top at shoulder height to hook the left hand for air infiltration, and the left foot winds into a standing posture; Hands apart, turn right into a single whip. Draw an arc downward with the palm of your left hand and grasp it to the abdomen; The palm of your right hand is arched upward until the weather is shoulder-high, and at the same time, your right leg moves forward to the right, forming an oblique standing posture. The palm of the right hand goes down the inside of the leg and then becomes a hook, and the height is shoulder height. After the left hand hooks the right hand to breathe, it returns to the left to form a single whip. Look ahead. Password word: the palm of the left hand receives the weather upward, the palm of the right hand receives the ground air downward, the left step becomes a horse stance, the left knee turns the hook, the right hand breathes into the left hand, and then a single whip is separated. The right hand climbs the heart to collect the weather upwards, the palm of the left hand collects the ground air downwards, the right step turns into a harness, the right hand holds the intestine into a hook, the left hand breathes into the right hand, and then the single whip potential is separated. Boxing theory: the body, hands and feet should be coordinated up and down, not scattered, tilted, and not followed up and down. Essentials: The balance of Yin and Yang, the circulation of qi and blood all over the body, depends not only on the encouragement of heart-qi, the filling of heart-blood, the restriction of pulse, and the regulation of lung-qi breathing, but also on the regulation of liver excretion, so that the qi can rise and fall in an orderly way and reach a moderate level, even the qi and blood can be smooth and the yin and yang can be secret. Classic: "moving qi like a nine-curved bead, nuanced" ("Taiji Zhuan Yi Xin Shi"). Note: The so-called "nine-curved bead" refers to the three sections and nine orifices of the human body. As far as the body is concerned, the head is a sharp segment, the middle segment, and the legs and feet are root segments; In terms of legs, the foot is a pointed segment, the knee is a middle segment, and the crotch is a root segment; As far as the arm is concerned, the hand is the tip joint, the elbow is the middle joint and the shoulder is the root joint. Among the nine tricks, "Baihui" is the tip trick, "Zhongshan" is the middle trick, and Xiadantian is the root trick. As far as legs are concerned, "Yongquan" is a pointed joint, "Yanglingquan" is a middle joint and "scampering" is a root joint. As far as the arm is concerned, "Laogong" is the pointed joint, "Quchi" is the middle joint, and "Shoulder well" is the root joint.

8. If the seal is like a closed dynamic state, it will inherit the momentum. The left palm arches downward to the front of the abdomen. Palm up, right palm arched to chest, right upper palm and left lower palm holding the ball relatively. At the same time, the right foot is closed on the left foot to form a step; Then the body turns left, the right palm turns outward into a palm down, the left palm turns up, and the palm is forward; Press your left palm with your fist and lift your right palm to the front of your abdomen; At the same time, the right heel landed and the left foot lunged; The right palm turns into a fist and rushes forward, moving forward, up and left at the same time. When punching forward, the left hand becomes the wrist of the right fist. Keep moving. Cross your hands at the top right and bottom left, and pull your palms back to your chest. When withdrawing, sit still, then separate your palms from left to right, and push them outward and forward. When shaping, your legs lunge to the left and look forward. Password: Hold the ball with both hands at the top right and the bottom left, turn the right palm outwards, change the palm forward, lift the left pedal, and hold the left hand on the right wrist. Cross your palms up and pull back, sit still and push your palms forward. Boxing theory: the fist palm should be coordinated with the body when changing, and pay attention to three stages and nine strokes. The so-called sharp section starts, the middle section follows, and the root section chases, in order to achieve the meaning of consistent skill and up and down. Classic: "I don't know how to bend and stretch vertically. It's all about winding me." There is progress in cutting and pushing, but it is difficult to lose when moving. Hook shed forces everyone to know, who knows, pretends to lose and cheat, and lures back to win. The rolling bolt subtly sweeps the spirit, and the horizontal splitting is even more bizarre. It cuts through the elbow and the red cannon jumps in the wind. Second, change the feet, follow them left and right, lock them seamlessly after cutting, and be familiar with diversion. When you are in the cage, you must remember that it is not too late to retreat from the attack. There are many hidden skulls in the world, but few people in the world. Teachers don't know this, so it's hard to talk about martial arts. Note: This song can be found in Chen Liangqi Boxing Manual. The lyrics are influenced by Qi Jiguang's Boxing Classic. Summarize the principles and methods of Taiji Chuanwu Road, Changquan 188 Shiyi Road, and Chen Gunda Road. Tang Haokao is regarded as Chen's original work.

9. Shuttle between the left and right: inheriting the momentum. (1) Right potential: the right foot moves forward, the right foot of the left foot takes a step, then the right heel lands and the left heel is lifted; The right, upper, left and lower palms rotate around the ball, and then rotate into the form of holding the ball right, down and left. Then, the left heel landed and the right foot stepped forward to the right. At the same time, the right hand is picked forward to the right, then the palm of the right hand is placed outward on the right side of the head, and the center of the left hand is pushed forward under the palm of the right hand to look forward. (2) Left potential: the upward movement is non-stop, the upward step of the left foot is located on the left side of the right foot to form a step, then the left heel falls to the ground and the right heel is lifted; The hands of the upper left and lower right palms twist around the ball, then the left palm rotates to the bottom and the right palm rotates to the top, still holding the ball. The right foot touches the ground, while the left foot moves forward to the left. The left hand holds the palm to the left of the head, and the right palm is pushed out and placed under the left hand, with the center of gravity between the legs. Look at your right hand. Password: Step on the right foot and hold the ball with both hands. Rotate the ball to top left and bottom right, take the right palm in the upper right step and push the left palm forward. Step on a step with your left foot and hold the ball with your left and right hands. Then the left hand turns to the bottom, the right hand turns to the top to hold the ball, the left hand picks up the ball, and the right hand pushes forward while stepping on the left. Boxing theory: when spinning the ball, you should take an arc-shaped rotation action, your hands should not be stiff, you should not turn too fast, your feet should be flexible, and you should advance and retreat freely. Classic: "Taiji Chuan, collateral method also. Winding is like a screw on the skin, so it is always used in sports, so you have to fight with people. This kind of strength is naturally on the skin of the hand, but it is not comfortable and cannot be used for a long time. Its method is: roll in and roll out; Left winding, right winding, upper winding and lower winding; Wrapped inside, wrapped outside; Forward winding and reverse winding; Big entanglements, small entanglements. But if you want to do it in the middle of qi, that is, lead it in, it is obvious that Yang is the root of the other party. Or feel soft; How to accept things and how to respond when you are soft? If you look at the signs, you won't lose your hard hand, so you think it is soft. Its whole body rules; Lead the top strength and squat strength (to support the circle and live together); Shoulders down, elbows down, hands folded. Chest forward; Don't look away, but the hand of the former shall prevail; Don't collapse, keep your chest calm; Knees together, waist strength decreased; Feet are often hooked, so they must be combined with each other. The shape outside is beautiful, don't be arrogant. You are a leisurely god, full of elegant wind rules. As for the hand, the choice depends on the heart, the things come smoothly, the natural advance and retreat, and the priorities are appropriate. This theory of Tai Chi is not only limited by yin and yang, but also partial, but also a wonderful use of opening and closing. How shallow and fresh! (Chen Xin's "Tai Quan Fan Winding Silk")

10. The dynamic potential of the left and right sheds: bearing potential. Swing your right foot to the right, stride your left foot forward to your right foot, and turn your body from right to back 180 degrees; At the same time, both hands rotate in an arc shape to hold the ball with palms facing each other, and rotate to the upper left and lower right, with palms facing each other; Walk the shed to the right. When walking the shed to the right with your right hand, pull your left hand backward and lunge your right foot at the same time. Then, sit still, rotate your hands so that your palms hold the ball relatively and your body turns positive. Turn your hands to the upper right and lower left, hold the ball with your palms facing each other, then step forward to the left and put your left hand forward on the shed. Then, sit down later, hold the ball with your palms in the upper right and lower left, and then turn your hands to the lower right and upper left so that your fists cross on your chest. Visual fist. Password: Hold the ball with your right palm, upper left and lower left, and turn your body back. Turn the palm, go up to the left, then go up to the right, go to the shed, sit back, hold the ball with the left and right palms, go up to the left, spin the ball with the palm, go up to the shed to the left, and then hold the ball with the right palm to make a fist. Hold it on your chest and cross it. Boxing theory: When holding the ball with your left and right hands, you should follow up from top to bottom, cooperate with your hands and feet, coordinate inside and outside, breathe naturally, be flexible in footwork and concentrate. Classic: "It looks like a stork fighting a rabbit, and it looks like a cat catching a mouse." Note: When practicing boxing, its spirit is fighting rabbits in the air, hovering in the sky, ready to go, and like a cat catching people on the ground, waiting for an opportunity to move.

1 1, leg swing: inheriting momentum. Fist into palm, arc from right to left. At the same time, the right leg is raised from left to right to shoulder height, and both hands slap the right side of the foot at the same time, making a thumping sound when slapping. After tapping the right foot, the right foot still falls in front. Point your palms towards the front, and look straight ahead. Concentrate. Boxing theory: Tai Ji Chuan practiced alternately with static, dynamic and dynamic. Quiet as a mountain, moving like running water. In Tai Ji Chuan's routine, the action of "swinging the lotus" should be clean and neat. You shouldn't delay on purpose. When swinging the lotus, lift your right foot to shoulder height. Classic: "Everything does not move, everything is not static, which affects communication and moves with the back." (Note: With the spine as the center, the whole body does not move when moving, and the whole body does not move when static, standing upright and unbiased.

12, left and right infantry stomping: inheriting momentum. The right foot retracts to the right side of the left foot to form a step, the right palm retracts to the left armpit of the body, and the left palm passes through the right arm to change the hook hand; Stretch your right leg to the right, squat down, change your right leg to footwork, take it off and wear it at the same time, and change your left hand to palm. The center of gravity moves to the right to make the body stand up and turn right for 45 degrees, and the left foot retracts to the left side of the right foot to form a step, then the right palm passes through the left arm to change hands, and the left palm retracts to the right side of the body; Squat down, stretch your left leg to the left and change it into footwork, take it off and put it on at the same time, change your right hand into your palm, then stand up, and at the same time pull your hands forward into an arc, with your upper left and lower right leaning against your heart to hold the ball relatively. Password words: close your right foot, cross your left palm, change your footwork with your right leg, turn right, close your left foot, cross your right palm, change your footwork with your left leg, then lunge left and hold the ball with your left upper right lower palm. Boxing theory: This section has footwork such as ding step, servant step and lunge step. Hands and feet should be coordinated when moving, and ribs and hips should follow each other. The movements of this part should be consistent from top to bottom. Classic: "energy is like a bow, energy is like an arrow." Note: If the bowstring is fully stretched when storing energy, it will increase the elasticity of the bow back, such as the tendency to hold the chest and pull the back. However, when you are full of energy, it is like archery. When Li Guang, a famous archaic archer, suspected that the stone was a tiger, the stone had a tendency to open.

13. Left and right front cloud gestures: inheritance. Hold the ball with both hands in the upper left and lower right palm. Pull the left hand down until the palm of the abdomen is up, while the palm of the right hand is extended forward, and then the palm of the right hand turns right. When the right palm is turned, turn it from top to bottom, turn it to the right and turn it down. Meanwhile, stand up and lunge to the right. Then the right hand is retracted and arched to the chest, the palm is down, the left palm rotates below the right palm, and the palm holds the ball; At the same time, the left foot goes up to the right foot side; Then the left palm extends forward, the palm bends upward to the left, the palm bends downward, and the right hand bends downward until the abdomen becomes palm upward; At the same time, take a step to the left and turn into a left lunge. After the left palm turns to the left arc, it becomes palm down. This action can be repeated, that is, the right palm keeps rotating under the left palm, the palm holds the ball up, and then the palm rotates to the right in an arc. Go up to the right and make a lunge. Repeat the above actions with your left palm. * * * Do it four times each. Password: Hold the ball with both hands on the left and right, and the ball with the right hand and right palm. Turn the left hand to the left palm, while holding the ball in the left step and lunge. Turn the right hand to the right palm, turn the right upper step into a right lunge, hold the ball, turn the left hand into the left palm, and turn the left upper step into a left lunge. Boxing theory: Tai Ji Chuan's cloud hand movements are generally left and right, while Wudang Tai Ji Chuan's movements are mostly arc and rotation, so the former's cloud hand movements are arc and rotation. Classic: "seek straightness in the music, save and then send." ("Taiji Biography-An Interpretation of Heart-to-heart") Note: Those who seek straightness in music and seek meaning are not called straight brothers and sisters. A person who saves first and then develops later is a person who saves his inner strength and borrows the strength of others to develop.

14, cross independent dynamic situation: inheritance potential. Lift your right foot on your knees, support your left leg, and focus on your left foot. At the same time, both hands arch to the chest, the upper left and lower right wrists cross, and the height and chest level form a cross-independent potential. Look at your hands. Password: the right leg is bent and lifted, and the left leg is supported. Double crossed wrists. Boxing: Bend your knees, lift your right leg as much as possible, and support your whole body with your left leg. The center of gravity should be stable, and it is not allowed to swing from side to side. Classic: "Strength comes from the spine, and the steps follow" ("Taiji Biography-Working Mind Method"). Note: The spinal cord passes through the spine, and the brain and spinal cord constitute the central part of the nervous system, which controls and manages the whole body movement, so its roots are in the spine. The footwork must be combined with the body when moving.

15. the momentum of fists: inheriting the momentum. When the right foot is stepped down, it moves to the vibrating foot, the heel of the left foot is slightly lifted, the palms are separated from the left and right, and the palms are closed to the front of the abdomen to change fists; Rush forward again, leaving your left foot at the same time, and accumulate strength with your hands when you rush out. Look ahead. Password: Right foot on the ground, hands apart, right foot exposed, fists. Boxing theory: step down, break up, shake your feet, and punch coherently, so that the action is hidden in cotton. Classic: "Receiving is releasing. Release is acceptance. Breaking is reconnecting. Connecting is reconnecting. " Note: The above refers to human strength, which is constantly being broken.

16, palm-piercing independent dynamic potential: inheritance potential. Lift the left foot slightly, then turn the fist into a palm, lift the right palm to the left and take it out, then put the right foot, put the left palm, turn the left palm to the right palm, and put flowers in the left lower palm and the right upper palm. Then the upper right and lower left palms are separated obliquely like pushing the window to look at the moon, and the left foot is placed on the right knee. Look at your hands. Password: right palm, left palm, hand with flowers, left foot on right knee, hands with upper right and lower left independently spreading wings. Boxing theory: the left and right palms should be coherent, the independent pace should be steady, and the movements should be unified. Classic: "There must be folding when going back and forth, and there must be conversion when going forward and backward." Note: The movements of coming and staying must be constant and must be held in the middle of its reciprocating. The so-called implication, forward and backward, must be constantly changed.

17, Huilong palm dynamic potential: bearing potential. When the left foot hits the ground, the right foot moves forward to the front of the left foot, and both hands arc backward to the right side of the body at the same time, and put them on the palm of the right hand, with the left palm facing down, while the body directly hits the back, and the body rotates to the right and sits on the flat plate. In the middle of your palm. Password: land your left foot, sweep your right foot forward, extend your palm backwards, and twist your body backwards. Boxing theory: the body leans back slightly, the right foot steps forward with imaginary steps, the left foot steps back with solid steps, the arms are slightly flexed, the legs are relaxed, the head is tilted back, and the whole body is coordinated. Classic: "Every move, the whole body should be light, especially throughout." ("On Taiji Biography") Note: When practicing boxing, the top strength is suspended, which is light; Being good at changing virtual reality is the spirit; And qi, like zigzag beads, can be described as continuous.

18, squatting: inheriting the momentum. Lean forward, move your center of gravity up, step on the ground with your left foot, and circle your hands at the same time, that is, your left hand extends to the right through your wrist; The right hand passes through the left hand and then squats, that is, the left foot controls the left foot and the right leg squats. At the same time, the right hand goes down through the midline of the body, the left hand is placed on the right chest, and the upper left and lower right hands are protected in front of the body. Next, stand up and step out the right palm from the top right. The fingers of the right palm are shoulder height, the palm is forward, and the left palm is pressed down in front of the abdomen; Then step to the left, step out of the left engine, palm forward, finger height and shoulder height. At the same time, the palm of the right hand is pressed in front of the abdomen. Password: Turn to the front, sit down, put your hands down, stand up, right hand up, left hand to the left. Boxing: lean forward, move your center of gravity forward, lift your left foot and take a step forward. When you spend time, your hands are combined inside and outside, and your movements are consistent. You are full of energy when you cross your hands. Classic: "No defects, no bumps, no interruptions." Note: One defect in the movement is the lack of shed force, which is also the reason for the unsmooth movement. There are edges and corners in the action, which are called bumps, and those that are interrupted in the middle of the action are called intervals.

19, the left and right jade girls shuttle: inherit the momentum. The right foot moves forward to the right side of the left foot, arcs downward from the left hand to the front of the abdomen, palms up, arcs upward from the right hand to the chest, palms down, and the upper palm of the right hand and the lower palm of the left hand hold the ball relatively; Then, the right heel landed and the left heel was lifted. At the same time, both hands rotate to hold the ball at the top left and the bottom right, and the left heel lands. At the same time, take a step forward to the right with your right foot and put your right palm on the right side of your head. Push the palm of your left hand forward to your chest. Moving up continuously, the left foot steps forward on the left side of the right foot to form a step, at the same time, the left hand arcs to the chest, the right hand arcs downward to the abdomen, and then the left and right lower palms hold the ball relatively; Then lift the right heel and land the left heel. At the same time, both hands rotate the ball, the left hand rotates to the bottom and the right hand rotates to the top. At the same time, the right heel landed and the left foot stepped forward to the left. Place the palm of your left palm on the left side of your head and push the palm of your right hand forward to your chest. Look ahead. Password: Step on your right foot and close your left foot, hold the ball in the upper right and lower left with both hands, and spin the ball. Step forward with your right foot and push forward with your left palm flat. Step forward with your left foot and put it on your right foot. Hold the ball left and right with both hands, spin the ball, step forward with your left foot and put your left hand on the shelf. Push the palm of your right hand flat on your chest. Boxing theory: when progressing, the upper body should be upright, the movements should be coherent, the speed should be uniform, and the upper and lower parts should be connected. When the right hand is turned over, prevent the shoulder from lifting the elbow. When the left hand pushes forward, the speed of pushing should be coordinated with the movements such as turning the palm of the right hand. At the same time, the left arm should be naturally bent and not straight. Classic: "It is rooted in the foot, originated from the leg, dominated by the waist, shaped between the fingers, from the foot to the leg and waist, always intact, and can get opportunities forward and backward." Note: Start from the feet, move from the legs, go up to the lumbar spine, rotate the lumbar axis, and reach the fingers, that is, the three joints and nine orifices of the whole body. If the action can be continuous, it can be complete. Then you can go in and out to get opportunities.

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